I love the look of this training plan and really agree with the high frequency approach for natural guys.

I have a question though, if you were a powerlifter looking to get maximum hypertrophy and maintain/increase strength, how would you run this program? The only other thing is 6 days a week would be near on impossible for me because of my stupid job and travelling lol so if i had to only hit the muscles 2 times a week because of that i guess its still better than only once!

Please could you give me your perspective on how this would be set up to meet my needs a little more?

I have a question though, if you were a powerlifter looking to get maximum hypertrophy and maintain/increase strength, how would you run this program?

Not this exact program. i actually wrote an article that will come out soon on how to use the same principles for strength. Without going into too much details the main lift is periodized over 12 weeks. This first block uses mostly 80%, second block 85%, Third 90% and fourth, max effort. The first 3 blocks are more strength-skill where you do not go to a max effort or to failure.

Thank you for taking your time to respond CT. Sounds good to me, do you have any idea when to expect this article to be published? I get the weekly dose email so shouldn't miss it!Would you train the 'big 3' just once a week on this program and make the assistance work high frequency? Or will all be explained when the article comes out..ThanksMike

At 5 I would do the bench twice, one week do the squat twice and dead once, on the other week do the opposite.

As far as muscles...

Bench days: pecs, deltoids, triceps trained like in "The best damn program..."Squat days: quads, hams, calves if you which to do them trained like in "The best damn program..."Dead days: lats, mid-back, traps, biceps trained like in "The best damn program..."

One other question before you send me on my way to gains is, how do I know which of those three special training methods to use with a given exercise? Is there a rule like the rest pause for compound lifts and then the mtor activation and drop set for isolation lifts? So if I was doing this program in say 6 months I can keep varying the exercises each training cycle.

Ok so I would do the same one of the 3 "special techniques" from the article or any other advanced technique for all exercises in a block then on the next block use a different one?Do you have a moment to check the example above of the split that I wrote out? Thanks

They're all advanced techniques to increase time under tension. If you tried all of them then you'd probably find that some methods work better with certain exercises. For example, the double rest-pause method would work with dead lifts; however, I'd never do the 6-8-10 drop sets due to the fact that form breaks down as fatigue increases. I also wouldn't want to perform a 5 second eccentric; most people perform zero eccentric on deads.

These are personal preferences and not scientific facts.

Drop sets are best with partners or performed on a machine so the weight can be adjusted in the proper amount of time.

MTor sets work well on exercises that that don't leave you in a risky position during the eccentric portion. I'm doing pull ups, cable flys, and I'd be comfortable on some presses. I'm avoiding exercises that would tax my lower back such as bent over rows, squat, RDLs, etc. This is because I think my breathing might get off and put my spine at risk by losing intra abdominal pressure at the wrong moment.

I'm saving the rest pause sets for compound lifts where I can move heavy weights.

Again these are personal preferences but if you train enough you'll find it's best to let common sense guide you.

Total Duration = 18 + 24.6 + 5 = 47.6 secTotal TUT = 42.6 secDensity = (42.6 @ (x) / 47.6 sec )Note : The probleme in this case is that the tension (x) is lower than it was in the begining (straight set part), during 75 % of the total working reps (18/24).

So a part of my question is : Can we assumed that this lower supra maximal tension, is having an impact on the solicited hypertrophy mechanism? Is that possible that it does Metabolic Stress and Mechanical Tension (from the straight part of the set)? Kind of a combo